Sprained ankles are common occurrences for both those who participate in athletic endeavors and those that just walk in the backyard or up the stairs. Doctors estimate that over 20,000 people sprain or strain their ankles each day!
That number is phenomenal it represents lost work and school time, lost time with family and friends and definitely lost training for athletes.
Treatment for sprained ankles isn’t necessarily complex or difficult but it is time consuming and requires commitment. Sprained ankles are graded in their severity. Those who suffer a Grade 1 sprain will not have the required physical therapy and strength training necessary to return to normal activity that someone who suffers from a Grade 2 or 3 sprain.
And the grade of the sprain doesn’t directly correlate with whether or not you’re in shape, doing an athletic activity or have great plans for the next evening.
The grade of the sprain is dependent on the amount of tearing that the collagen tissue in the ligament suffers. A complete tear requires the most rehabilitation while a mild tear (Grade 1) may not require more than rest.
In any case you should consult your doctor to determine the grade of your sprain and the recommendations that they and your physical therapist will make to get you back to working order. The treatments outlined here are only to help you make an informed decision with your doctor and to give you help to recover as quickly as possible.
Your doctor may also advise you to take some anti-inflammatory medications to help with the pain and discomfort. Over the counter ibuprofen works well for this situation unless you have a Grade 3 tear that may require surgery.
The basic plan behind a muscle or ligamental pull or strain is RICE. Rest, Ice, Compression and Elevation. These components are the mainstay of immediate treatment while the rehabilitation will be structured around a more individualized plan to help you return to your normal activities. For instance, if your injury happened while running the quarter mile you may undergo a significantly more intense physical therapy routine than if your normal activities included daily living skills such as stair climbing and walking for distances.
But lets start with Rest probably the hardest factor for all involved. This means Do No Walk On It! It doesnt mean limp, or hop on the good foot or even walk slowly off the heel or toe. It means to rest the ligaments and muscles that were stretched and torn and let your body start to heal. While resting you should have your ankle Elevated above the level of your heart. This will help the swelling to stay down and will then help your ankle to heal faster. The larger the amount of swelling the harder it is for the muscles and ligament to rebuild themselves and the longer your rehabilitation and recovery period.
While your foot is resting, elevated above the level of your heart, place ice packs on it for 15 minutes every hour. The ice also helps to decrease the swelling in the soft tissue and decreases the time youll need to recover. Even if you are only able to put your foot up for 24 hours before needing to return to work or school that 24 hours will give your body time to recover that you can never replace.
And, because you cant stay seated, with your foot elevated, for 24 hours youll want to use compression to keep the swelling down and help to support the joint. Compression can be accomplished using an standard ace wraps or ankle braces sold specifically for this reason. Dont ignore any of these first four steps or youll find your rehabilitation time has just doubled in time. The more you can rest the ankle and keep the swelling to a minimum the less time youll spend on crutches, in braces or in rehabilitation.
If you had a Grade 2 sprain then you may require an immobility device for 2 3 weeks to allow for proper healing and treatment for sprained ankle. In a Grade 3 sprain you may need a short leg cast for several weeks to allow for proper healing before you are able to begin strengthening exercises and physical therapy. During physical therapy your practitioner will evaluate how unstable and weak your ankle is compared to your other ankle. If you leave this instability or weakness you will actually increase your risk of reinjury to the injured ankle as well as injury to the knee or hip of the good leg as it attempts to compensate for the weakness.
Therapists will give you exercises to perform at home 2-3 times per day, depending upon the type of exercise, as well as icing or heat depending upon your injury. Follow the rehabilitation and youll be back to work, school and athletics quickly. For a Grade 1 injury that time may be 1-3 weeks; a Grade 2 or 3 injury may take a month or slightly more before walking, swimming, running or rowing is allowed. For sports that require lateral support and twisting such as basketball, soccer or football, it may be a couple of months before the ankle is ready to work even with a strong brace.
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